Oceanside Crossfit

WOD Tuesday 04/01/08

3 Rounds for time:

Run 400 meters
10 Power Cleans, 135/95 pounds
20 Double Unders or Tuck Jumps
30 Wall Balls, 20/14 pounds

Oh those knees to elbows! 

WOD Monday 03/31/08

Overhead Squats
6-6-3-3-1-1-1

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We are so glad to have you back Sunner!

WOD Sunday 03/30/08

Rest Day!

Congratulations to Brendan for winning the silver at the PanAmerican Games!

Pay back is a you-know-what!

WOD Saturday 03/29/08

"Fight Gone Bad"

3 Rounds

In this workout you move from each of five statons after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds/45 (Reps)
3. Box Jump: 20/16" box (Reps)
4. Push-press: 75/45 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Yes, it is already that time again!!

Aren't they cute?  We miss you guys when are you getting back from vacation?

WOD Friday 03/28/08

As many rounds in 20 minutes of:

10 Box Jumps, 2/20 inches
10 Push Ups
10 Lunges
10 Shoulder Press, 75/45 pounds

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OCF's favorite noise maker!

WOD Thursday 03/27/08

7 Rounds for time of:

7 Snatches 75/45 pounds
7 Medicine Ball Cleans, 20/14 pounds
7 Box Jumps

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Mike is on the prowl.  Watch out!!

WOD Wednesday 03/26/08

For time:

Run 400 meters
20 Jump Lunges
20 Parallette Push Ups
Run 400 meters
20 Squats w/ med ball 20/14 pounds
20 Push Press, 95/65 pounds
Run 400 meters
20 Wall Balls, 20/14 pounds
20 Burpees
Run 400 meters

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These two are going so fast it's hard to tell who they are!

WOD Tuesday 03/25/08

For time:

5/3 Rope Climbs
21-15-9 reps of
Thrusters, 95/65 pounds
Kettlebell Swings, 55/35 pounds

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Nick has been showing tremendous dedication and we love it!

WOD Monday 03/24/08

Back Squat

6-6-3-3-1-1-1

Jennifer working on her rope climbing.  Nice work!

WOD Sunday 03/23/08

Rest Day!

HAPPY EASTER!

I love these photo opportunities.  Watch out for the camera bandit!